Afternoon run - 8K

Got back quickly today after teaching a diploma class. I missed my morning run today, so I decided to run in the afternoon. I wanted my son to join me for the run too. He rode his mountain bike, and we decided to take a route that took us to the back of Punggol estate, that provided a scenic run amongst, trails, rivers and a beautiful view of the sea. He had it coming because the trail ride was hard. The sand, hampering his ride cos the soft ground, laden with puddles that were filled with monsoon rain that have been pelting Singapore for the last 3 weeks. The short down hills and riding through the puddles was enough to distract my son from the distance he had to cover.

We covered 8 K, over 46 minutes. I had to stop a few times to help him with the bike and we now have strategy to get him to keep pace with me. I call it cruising as I push from his back when he slowed down.

In the 46 mins I stayed in Zone 4 averaing 28 minutes in this zone. Avr Hr was 157. Peak R was 180. It felt moderately hard. As I slowly get fit, I will include, interval runs in January. We finished our training session today right where we started. It was a hard ride for my son. Cycling seems to excite him more then running and I need him to enjoy these rides. A good drink is enough to get you past the pain of exhaustion so I bought 2 ice cappachinos for both of us and we had that drink at the play ground.
Compared to my girl, Musiab is far more emotional and kind. He has a kindness in him that I sometime admire in awe. Today he even shared his drink when I have finished mine. He let me drink his share and this gentle disposition is a trait I have yet to see in my 4 year old girl. He is more like his mother.

40 K morning ride

Today morning I took my new bike out for a 40 k ride to check it out. This bike that was build by the good folks from TEF bikes who are based just opposite Thomson Rd Hospital. Good decent folks to say the least. It is here Jerome and Jasni the bike engineers work and they will fix your bike and advice you without any hinge of looking you down. Decent cyclist and great guys.
I bought a pair of shoes at a shop at Bukit Timah road. The owner of the shop would probably have served the expat folks more then the locals here. I was asked what bike I wrote when I was browsing their things. The thick upper lip is not exclusive to the Brits cos it looks like some shop owners have assimilated this metamorphosis. Don't think I will go back to the shop, unless I need to change the shoes I bought there.

Well the bike that I am riding now is a great piece of machine. It is flat like a cervelo and and It carries a aggressive 77 degrees seat angle. I also got ultegra 10 speed gear set from TEF. The 10th gear is great for the uphills. Today's ride nearly ended in a crash as I was getting used to the bike. When I looked back at my blind spot before making the turn, the bike veered to the left, going over the metal cages and nearly hitting the kerb. I kept my hands on my handle bars and just hoped I did not lose control of the bike. The bike stayed its course and the crash was averted.

Toady's 40 K ride ended in 1 hr 20 mins and this is the start of my training season. My buddy was not out with me in the morning, hence I rode alone. Here's is a picture of me riding. Took this photo whilst I was riding, hence the look of worry and trying to keep the bike steady.
I need to do some adjustments on my bike. They are;
1. Need to move the seat back a bit
2. Cut of the horns on the handle bar
3. Lastly cut off 3 cm off the aero bar as well.
4. Take off 2 spacers off the fork.

My own assessment on riding a time trial bike, .. it feels nice. My neck nor my back ached after the ride. So the bike has been fitted just right.

6 K morning run on Friday

Well, starting to run again in the wee hours of the morning now. Work up at 6.00 and left home at 7.00 am to do a quick run before marking papers for the subject I am teaching to Diploma students. Well, it felt great to push out in the morning as I laced my shoes and ran out in Punggol. The HRM numbers were at 160-165 and it felt like I was pushing it a bit. The pace of fast but it felt controlled.

From my block to the MRT station and back to the play ground. I sprained my ankle 2 weeks ago and I was nursing its bruise. That did not act up at all.

The run felt smooth and it felt great to get past this little set back. Did a 50K bike that week as well. This was the first time I was testing out my bike. The handle bars felt a little bit away and it will require a bit of adjustment to streamline my new time trial bike to my size.

I have since purchased a pair of serfas, 3 laced cyclign shoes as well. Will take it for a spin on Sunday and see how it feels then. The bike requires a bit of adjustment.

The aero needs to be cut about 2 com from the end. Likewise the bull horns needs a bit of twigging too. This would mean I would have to ensure the armrrest remains flat so I can reach the break levers instinctively when I ride. The bike is quite light weighing under 10Kg.

Al that leaves for me to do now is to train systematically for 3 races next year.

I have decide on the 3 races that I will take part locally;
1. SAFRA Biathlon
2. City Duathlon
3. Osim Triathlon

One ironman race just before the fasting month.

New Season to Start Training again

It has been 2 months since I last made an update eon my blog. having completed the half ironman, I reeled back in defeat as I nursed my ITB injury for 2 months. 1 month after my race a casual 6K run was infused with a limb as I realised I have not fully recovered from my injury. I rested 1 more month and since the start of December I have started to run again. December will a month for runs and recovery swims. I managed 3 decent runs as of last week. Today's run wld have been the most invigorating as I left home at 7.00 in the morning heading towards the Punggol Beach. The run started slowly, as I gained momentum after 10 minutes. The rustic country side feel in Punggol gets you out of the concrete jungle that you practically see everywhere in Singapore. There were very few cars on the roads and all I had to focus on was the acute pain on my knees and just gently roll with the hills at Punggol road. Either side of road, masked and shaded with beautiful green trees that will shelter you even if you run at midday.

Here and on this route, I say hello to my nemesis, Singapore Outward Bound, with whom we Teamwork Bound compete neck to neck in providing services to corporate clients. This is where David meets Goliath, like in the streets of Gaza, where kids stand up to soldiers. This is where Teamwork Bound, stands neck to neck with established, well funded learning providers and we are able to make a difference with clients coming to us commissioning us to cutomise their training programs.

My knees were not acting up, but importantly, my stamina has not dipped either. My heart-rate zone were between 150 and 175 and I felt cool and comfortable with the pace. My brother competitors do watch out, cos I have never felt like this before in my other sessions over the years when I started training again after 2 months of inactivity. Hence the 9 months of training I endured this year has shaped my heart my lungs and core muscles in the legs and upper body. The run was not slow, it was moderate, right to the jetty. Touched the metal barricades turned back on the same route I cam on. The uphills started to challenge me a bit and I realised how simple artifacts can just keep you going. I have started consciously wear Lance Armstrong wrist band now. I has been with me for the good 4 years now. I lost this band couple of times only to find it back again somewhere in my house. As I suffered on the uphill, glancing on the band, the words summed up my resolve not to stop and just run. Live Strong. Commit and clear clarity on your purposeful conduct and goals on where you want to be. A simple band became a conscience checker as i know, 40 million people around the world who wear this same band look to it for encouragement. I did not stop on this run, not on this route, where I fight my daily battles in trying to make Teamwork Boound a preferred provider for experiential learning programs. I made my way back to the housing estate running past Edgefield primary school and back to the my block near the basketball court. The time now was 8.10 am and I have finished my day's work out and it felt great. It felt even more better to now that the year 2008 will be a year, where I will compete even more aggressively on the Tri circuit in Singapore.

Finishing the Ironman 70.3

After 7 months of training, I dreaded this day, when I realized that the D day had arrived. However, August the month when I will hang everything else to dry, became convoluted with 2 critical project work that came our way. TeamworkBound was contracted to take on a 3 day leadership and experiential learning program for senior officer with the Ministry of Homeaffairs. Health Service Authority also contracted us to run their service and the train the trainer program. Hence, the month of August became incessantly a busy month for me and I neglected my training regime. I was not able to get to the pool as many times as I wished. Worst of all I did not even manage an open water swim. This race was important for many reasons, one of which is doing a Tri race with Francis Chow, a dear friend I knew as a 17 year old when we ran for school in Junior College. He was doing this ironman race for his late father and his mom. This was the first time his mom and sister were there to support him as well.
A truly inspirational guy who has never failed to awe me. He has finished a full ironman race, and one of the rare friends I have whom I have kept in touch for over 20 years. Likewise my training mate from secondary school whom I beat as 15 year old out ran me on this race, Young Seoung. This race was an exceptional event to say the least.

On the 2nd of September, I made the decision to follow through with the race I had painstakingly worked for and dreamed about.


Just before my wave of swimmers started, one chap was waving frantically asking for help. To our horror we saw his head dipping into the water only to emerge again. We shouted at the race officials to go and help him as we watched in horror wondering if we were going to witness death right before our eyes. The safety boat got to him on time and he was saved. My wave got the signal to start and there I went with a prayer to be safe as I started the 2 K swim. Even before I reached the first buoy, I realized what a big difference swimming in the sea meant. I panicked a bit as the strokes and breathing did not coordinate with the big waves that was hitting me each time I pulled up to breathe, using my breast strokes. Though I have been training in the pool using front crawl, the sea was not the place to experiment a new swimming stroke. I started to drink in water and I lost my breath too. I contemplated turning back, stopped swimming and treaded water for a while, until I summoned enough courage to carry on. It became a real struggle for me and it took me quite a while to get use to the strokes and the sea. As we swam east, the sun was rising and the only line of sight were swimmers heads and legs kicking wildly in front of you. I swam on and I realized that time was not on my side and I had just 1 hr 15 mins to complete the 2 K swim before I could potentially get kicked out of this race. I got kicked in the face a couple of times and finally I got used to the sea and the torture of just swimming and focusing on just one part of this race. That is to finish the swim. I did finish this part of the race and I did it in good time, a time of 52 minutes as I raced to my bike to start the cycling leg that will last a distance of 90 km.


I got to my bike and I sat on the floor to wear my biking shoes (T2 - sidi) that were 4 years old and only recently came apart on its soles 2 months ago. I was wearing a pair of shoes that were not the best or the latest. The bike that I was mounting on was 15 years old, a bike frame that I bought with my first bonus, GIANT CADEX. As I was riding out I realised I was ahead of many new and gallant bikes whose owners have not finished their swim yet. I got myself into my aero position and I started to kick on the pedals as we rode out away from East Coast to the city. There were many other cyclist who were in my pack, some had completed the swim , whilst others were doing the relay portion of biking. The relay bikers were strong, as their legs were fresh and I was keeping up with them. There were bumps along East coast until we reached the city. For once, the 2 lengthy hills, did not break my tempo or speed, I raced up the hills on Sheares bridge in sheer excitement and cruised down fast at 45km and hour .
It got exciting when I realized that my 15 year old work horse was competing neck to neck with the Cervelos, Feltheads and Softrides and I was giving them a ride of their lives. I knew I had made it past the swim leg and I focused to just finish the bike ride. We did 4 laps around the city and I had one of best rides ever in any competition. The legs felt great and I was flying. It was great to find my family on lap 3 when I saw my wife, Musaib and Zahra waiting for me. I turned back to wave at them as I passed them. On lap 4, I looked for them and I was not able to catch them in sight and instead, a lady cheered me on realizing I was hoping for a cheer from a kind soul or two. I finished 90 km of bike ride in 3:00 hrs, averaging 30km/hr and it felt great.

That left with just one more leg to go and yes I had just one functional leg at that time when I transitioned to run. Landing on my right leg, sent a sharp pain veering up my knees as I struggled to understand what had gone wrong in a race that was going so right for me up to now.
I have suffered with ITB, illiotibial band before and its ugly face reared itself on the run. ITB strikes even harder, when you depend on the legs for all 3 events. The swim using breast stroke makes things worst for the ITB. Likewise, the adrenaline rush I had for the bike ride, just took all the wind out of my legs as I have strained them pretty hard right up to the run stage. The 20 km run in the streets of Singapore was a limb and run as I literally struggle to finish the race. It was the sharp pain that repeated itself on every step I took. I saw guys passed me and I knew that I was inflaming my ITB even more as I ran.
One chap tap me on my shoulder and he said what I was doing was gutsy as he passed me. There were others on that day who were suffering the same pain. Some even stopped. I knew I was not able to run, but nothing is going to stop me from finishing this race and I will finish it with the pain on my right knee. My training partner passed me and he told me to hang on. I pushed to the finish and I finished with 1 hrs more to spare from the cut of time of 8 hr 15 mins. I finished my race in 7: 16 : 16, a time that I am very proud of and I can proudly say that I finished one of the hardest race of my life. I finished my race in the rain that was pelting me and I saw my wife, my son and my girl who were soaked in the rain as they cheered me on. I stepped on the finishing line with my TEAMWORKBOUND banner, for a day that started in trepidation, lasted in pain and finished in sheer jubilation, I know I have earned the title of being an IRONMAN, with my training mates, Francis Chow and Yeoung Seong.

Anti Climax - OSIM Triathlon

Just before the thunder clouds came in

The OD distance for the OSIM triathlon was an anti climax to say the least. The day started out fine with clear blue skies in the morning. As the pros took off at 8.00 am everyone else, specifically the mere mortals and your average joe and jane waited for our start at 11.00 am. That was when the weather turned. The rain clouds rushed in as a result of the south west monsoon and it started to rain. The calm sea clamped its teeth as she showed how easily she can turn choppy. For the athletes it became a cold wait by the beach as officials scrambled to stop the race. Those who were on the swim leg were picked up like flies using the safety boats and the cycling race was stopped. For the rest of us, we huddled around 2 makeshift shelters that we could find. The picture above will show how heavy the rain was going to get just before we started.

Organisers in view of our safety cancelled the swimming leg of the race and we had to settle for a 400 m run to our bikes and follow through with a bike and run. I saw our sportsman politician Teo Ser luck behind me as we ran for our bikes. All due respects to my MP and former school mate in NYJC and NTU, as I respectfully gave way to him. By the way he is a good guy who runs and bikes well too.

The bike ride was a scary one, as we had to manage quite a number of turns on a road that was already wet. The snooty riders who were riding the Cervelos were fast. So was I , averaging between 32km /hr to 35 km/hr for the 20 K ride. My hats off to the newbies who were riding borrowed bikes and mountain bikes for this race. Had more respect for them then the cervelos that passed me.
The transitioning section from Bike to run took place in rain soaked muddy field. It was wet, wet and muddy. We had to carry our bikes to our station to get our shoes. I always get blisters when I run using a wet pair of shoes and this time I tried to wear my socks that just w

ould not go in to my foot. I tossed it away and quickly started on the 5 K run. Saw my kids and wife who were there to cheer me at the hawker centre.

The run was easy as I passed my family and pushed to finish the duathlon now. A race day became another training day that was laced with funfair and crowd. The final leg of my run was cool as I tapped my girl as I passed her. My son was cheering me on and boy did that feel good. Close to the finishing line, I out ran two dudes who passed me. It felt great to hear the DJ announce my name as I ran to the finish line for the run. A quick flex of my right hand showed a timing of 1: 1o mins for the 20 K ride and 5 K run. My time for the ride was 37 mins. It was a wet muddy and but uneventful day for me and the rest of the triathletes who took part in this race.

Early morning Run

Well just wanted to describe the early morning run today that started at 5.30 am in the morning. Ever since my stomach flu, I have realized not taking the antibiotics makes you vulnerable enough to get sick again. That happened on Friday after my swim training session. My body has not fully recovered from flu and I still training to get fit for the TRi race. On sat, I had slight fever and running nose. I rested from Sunday to Monday and early Tuesady morning I did my run. A slow steady pace that took me around Punggol to the ghost house near the mass rapid station followed by the run up the bridge and back to my block again. It was invigourating to say the least. Just the smell of the morning air, the wet road and sound of the heart rate monitor beeping each time it passed the 160 zone. That was great, a good 40 minutes run in my zone of 162.

I missed a training session yesterday, so I will follow up with a second training session that will include a bike ride. I need to do errands today and I guess I will be biking to get them done today.

The swim session involved the following drills, 5 laps warm up using the front crawl, with 5 X 2 laps at 2: 45, followed through with 5 laps warm down at 7: 45, my condfidence in using front crawl and I may use this stroke for the OSIM tri race. At this speed, I reckon I may complete the 1.5 km distance in 45 minutes which is far cry from the 35 minutes I was able to do with breast stroke.

Lets see how things go. In ten days, I will leave for India and training under 40 degrees heat will prove to be interesting.